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Saturday, February 25th

February 25, 2017

Push Jerk 5-5-5-5@70% 1RM

&

Band Face Pulls 10-10-10-10

then,

12:00 AMRAP of:

20-S2OH (75/55)

10-T2B

20-Double Unders

*CrossFit Kids today at 9:30am at East.

*Judging for workout 17.1 of the CrossFit Open will continue today from 10-12 at The Ville and 12-1:30 at East. If you are not able to get in today we will judge on Monday (rest day) for unlimited members.  If you are an open gym member and cannot come in today at either location please contact Daniel to set up a time on Monday.

Friday, February 24th

February 24, 2017

*The CrossFit Open starts today!  We will judge today during class for those signed up for the Open as well as on Monday (rest day) and certain times this weekend tba.

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box, Women use 35-lb. dumbbell and 20-in. box.

Time cap: 20 minutes

VARIATIONS

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box

 

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

 

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK

MOVEMENT STANDARDS

DUMBBELL SNATCHES

The dumbbell snatch starts with the dumbbell on the ground and nishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from pro le. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

BURPEE BOX JUMP-OVER

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and nishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpen- dicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.

There is no requirement to stand tall while on top of the box. A two-foot takeo is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step o to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

BURPEE BOX STEP-OVER (SCALED AND MASTERS 55+ ONLY)

The burpee box step-over starts with the athlete facing the box while touching their chest and thighs to the ground, and nishes with the athlete jumping or stepping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.

There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it.

Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Thursday, February 23rd

February 23, 2017

Rest Day.

*The CrossFit Open starts today! View the announcement live tonight at 8:00pm and sign up now at: Games.crossfit.com.

 

*The next Strength Program starts March 4th. Email Eric at fallscitystrength@gmail for more info.

Wednesday, February 22nd

February 21, 2017

Front Squat 8-8-8@75% 1RM

then,

30 Power Cleans for time. (135/95)

rest, 2:00 then

3 Rounds for time of:

25-KBS’s (53/35)

25-V Ups

*The CrossFit Open starts this Thursday, February 23rd! Sign up now at: Games.crossfit.com.

*The next Strength Program starts March 4th. Email Eric at fallscitystrength@gmail for more info.

Tuesday, February 21st

February 21, 2017

Skill Practice: Kipping (Pullups, Dips, T2B, K2E, Muscle Ups, etc)

then,

1/2 Mile Run

21-Thrusters (75/55)

15-Burpees

9-Box Jumps (24/20)

100 Double Unders

21-Burpees

15-Box Jumps

9-Thrusters

500M Row

21-Box Jumps

15-Thrusters

9-Burpees

for time.

 

*The CrossFit Open starts this Thursday, February 23rd! Sign up now at: Games.crossfit.com.

 

*The next Strength Program starts March 4th. Email Eric at fallscitystrength@gmail for more info.

Monday, February 20th

February 19, 2017

Deadlifts 4-4-4@85% 1RM

then,

Open WOD 16.4

13:00 AMRAP of:

55-Deadlifts (225/155)

55-Wall Balls (20/14)

55-Calorie Row

55-HSPU’s

 

*The CrossFit Open starts February 23rd! Sign up now at: Games.crossfit.com.

*The next Strength Program starts March 4th. Email Eric at fallscitystrength@gmail for more info.

Sunday, February 19th

February 18, 2017

Rest Day.

*The CrossFit Open starts February 23rd! Sign up now at: Games.crossfit.com.

 

*The next Strength Program starts March 4th. Email Eric at fallscitystrength@gmail for more info.